Walking - Muscles Used

Introduction

• Walking is a common low-impact exercise suitable for all ages.
• Benefits include improved cholesterol levels, lower blood pressure, better bone strength, and weight management.
• Walking utilizes various muscle groups, promoting overall body exercise.

Muscles Used in Walking

Primary Muscle Groups

• Quadriceps: Includes rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
  • Function: Knee extension and hip flexion (rectus femoris).
• Hamstrings: Composed of biceps femoris, semitendinosus, and semimembranosus.
  • Function: Knee flexion and hip extension, especially on an incline.
• Gluteals and Adductors:
  • Gluteus Maximus: Extends the hip with hamstrings.
  • Gluteus Medius and Minimus: Stabilize pelvis and pull leg away from the body.
  • Adductors: Help control leg swing.

Lower Leg Muscles

• Tibialis Anterior: Lifts toes off the ground.
• Gastrocnemius and Soleus: Responsible for plantar flexion, propelling forward movement.

Upper Body Muscles

• Back Muscles: Erector spinae controls trunk movements.
• Abdominal Muscles: Stabilize trunk, improve posture and walking efficiency.
• Upper Body: Arm muscles aid in balance, with increased activity with faster walking speeds.

Variations in Walking

• Muscle activity increases with speed.
• Faster walking involves greater contributions from vasti, soleus, and dorsiflexors.
• Wide step walking utilizes abductors more, reducing adductor activity.

Physiotherapy and Walking

• Physiotherapists advocate walking for health improvement and injury prevention.
• Benefits include cardiovascular endurance, muscle strengthening, posture improvement, and long-term weight management.
• Walking enhances metabolic processes and contributes to bone strength.

Walking Tips

1. Walk tall, avoiding hunching.
2. Look ahead to reduce neck pressure.
3. Swing arms gently for balance.
4. Aim for a soft landing with the foot.

Power Walking

• Involves faster pace with pronounced arm movement to increase heart rate.
• Effective for weight management and calorie burning.

Impact of Covid-19

• Walking became more popular as an outdoor activity during the pandemic.
• Benefits include mental health improvements, stress reduction, and better sleep.